Name: Playbook - Kyle Carillet - LEGS | Day 3
Uploaded: 2023-09-17T16:10:28.660Z
Duration: 65 min
Description: LEGS | Day 3

Starting with our single leg extensions then directly into our machine adductions

(15 reps each leg)
- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Starting superset

I would prefer these to be done on the hack squat or machine squat. But a smith machine or barbell squat works also.

BIGGEST thing here is we are doing a 4 second negative, nice and slow let those quads really resist that weight as we go down, then a big drive up!

Hack squat Low/narrow stance (4 second negative)

20 reps here 10 low and narrow then 10 high and wide

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

Leg press superset

-Keep a slight bend at the front knee
- Come straight down until your reach shin height, up half way or a partial rep then back down, now up for a full reps now.
-Squeeze and keep tension on your working glute the whole time.

Dumbbell bulgarian split squat 1/2 & 1 reps

Simple but brutal ending here for legs, starting with those goblet squats and jumping right into our walking lunges!

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Last super set of 🔥

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

LEGS | Day 3

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Angie

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

LEGS | Day 3

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